Are you looking for a new you in 2006?
January 2006 Issue

As the New Year arrives so do thoughts of a ‘new you’. We make resolutions for all kinds of improvements including loosing weight. However, are our goals and expectations realistic? Two-thirds of all adults in the United States are overweight or obese. This is nearly 70% of the population! And we are not a patient society. If we can take a pill or a not so great tasting drink instead of eating right and exercising we are there.

Examine your risk factors. Be honest with yourself about your height and weight. You can determine your Body Mass Index (BMI) at www.cdc.gov/nccdphp/dnpa/bmi/ and accept where you are so you can focus on how to manage your weight and improve your health. Let go of self-blame and move on to self-care!

Get moving! This is important as exercise will build muscle, increase strength and endurance, and muscle burns calories. The more muscle you have the faster the calories are burned. Be sure to receive clearance from your doctor before initiating any exercise program. Exercise programs do not need to be long and involved. A brisk walk daily may do the trick for you. Strive for 30 minutes of exercise daily. Be realistic in your goals. One to two pound weight loss weekly is realistic, and should not make you feel deprived of adequate food intake.

Evaluate your eating habits. Look at your food intake honestly. If you consume mostly prepackaged or fast-foods you may want to speak with a Registered Dietitian for advice in food shopping and preparation.

Make one of your goals IMPROVED HEALTH rather than weight loss or a specific dress size. Changing your thinking to a healthy lifestyle should result in long-term success.

TIPS:

Avoid the soda pop habit. This is nothing but pure sugar (high fructose corn syrup) which affects your body more quickly than sugar in foods. Decrease the amount of soda you drink slowly to prevent symptoms on caffeine withdrawal.

If you do not like plain water, try carbonated water tat doesn’t contain fructose corn syrup. READ THE LABEL. Small amounts of diet sodas are ok, but they do not add any nutritional benefit to you diet. Therefore, think of them as a occasional treat, not a daily beverage.

Make dessert an occasional treat. Two to three times per week is fine.

Watch portion sizes. Many restaurants serve large portions. Place a portion of your meal in a ‘to go’ box at the beginning of the meal, and enjoy the rest of your meal.

When you are at home measure out portion sizes until you become familiar with them. A serving of pasta is ½ cup coked. Try measuring it out to see if it is ok for you or how many cups would you eat.

Remember, start the year off right with a life style change!

If you have questions you can call me at 413-478-0723 or email me at k2rd@verizon.net.